Week of 02/09/20
Workout A:
Warm-up –
Skip down to fence, Jog Back to Gym
10 Push-ups
10 Alternating Box Step-ups
20 sec Squat Stretch
15 Arm Circles, Forward
15 Arm Circles, Backward
10 Reach overhead to toe touches
10 Hanging Knee Raises
20 sec Samson Stretch (ea side)
Strength - Seated Press
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
3 sets of 5 with 60lbs
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
1 set of 1 with 115lbs
3 sets of 2 with 125lbs
Met-con- Eight Rounds for time:
5 Hanging Knee Raises
7 Dumbbell Thrusters
9 Mountain Climbers (R/L = 1 rep)
Workout B:
Warmup –
15 Jumping Jacks
20yd Alt Walking Toe Touches (kick leg up to opposite hand)
15 Jumping Jacks
7 Bumper Plate Ground-to-Overhead
7 Bent Bumper Plate Rows
7 Bumper Plate Triceps Ext (behind neck)
15 Jumping Jacks
20 sec Samson Stretch (ea side)
Strength –Dumbbell Incline Bench Press
5 sets of 15 with 12’s or 15’s
Power Clean
2 sets of 3 with 35lbs from Hang
1 set of 2 with 55lbs from floor
6 sets of 2 with 65lbs from floor
Assistance work-
Four rounds of:
30 sec Tall Kneeling Alternating Push Press
30 sec Seated Dumbbell Curls
30 sec Russian Twist
30 sec Renegade Rows
Workout C:
Warm-up-
60 seconds Jumprope Singles
10 Fwd Lunge Steps
10 BKWD Lunge Steps
20 GHD Reverse Hypers
10 Hanging Knee Raises
20 second Squat Stretch
15 Arm Circles, Forward
15 Arm Circles, Backward
20 sec Samson Stretch (ea side)
Strength – Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
1 set of 1 with 80lbs
3 sets of 2 with 85lbs
5 sets of 5 (reps each leg) with 35lbs bar
Met-con-
Eight Rounds for max reps each exercise:
30 seconds Speed Skaters
30 seconds Kettlebell Swings, 25lbs
30 seconds Jingle Jangles
30 seconds Rest
Workout D:
Warm-up –
Power Skip to fence
Jog Back to gym
15 Kettlebell Swings
10 Push-ups
15 Jumping Jacks
15 Air Squats
20 second Squat Stretch
Strength – Block Pulls (~6”)
1 set of 5 with 85lbs
1 set of 4 with 105lbs
1 set of 3 with 135lbs
3 sets of 3 with 155lbs
Assistance Work-
Four rounds of:
10 Single Leg RDL’s (reps each leg)
15 Standing Side Crunches (reps each side)